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Foods for stamina and energy

Complex carbohydrates are those that release their sugars slowly so you get a steady drip of energy into the bloodstream over several hours. Good carbs to include are oats, sugar-free muesli, brown rice, quinoa, millet and buckwheat. While wholewheat pasta and bread are better than their white counterparts, try not to rely too much on wheat. Look for oatcakes, rye bread, hemp pasta, buckwheat pasta and sprouted grain breads as alternatives.Fresh fruits are also a great, ready-to-eat energy food. Alternatively, whizz up a few of your favorite fruits into a smoothie.Nuts and seeds are great for keeping blood sugar levels stable as they contain a combination of protein, fibre and essential fats. The essential fats are needed for many body functions including hormone balance, brain function, cell membranes and skin, hair and nails.

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